and tana amen, bsn, rn brain the warrior’s...

D A N I E L G . A M E N , M DA N D

T A N A A M E N , B S N , R N

S U S T E N A N C E

G U I D E

The

BrainWarrior’s

Way

INTRODUCTION

Food is as healing as medicine or as toxic as poison. In THE BRAIN WARRIOR’S

WAY COOKBOOK, we’ll give you simple, delicious recipes, shopping lists, tips, and

tools for ultimate success. High quality nutrition is one of your most powerful weapons for

protecting the health of your brain and body.

The war for health is one that the food industry and advertisers have been winning for far

too long. They have advanced technology and strategies that have been hijacking your taste

buds, your brain, and your body for decades, causing you to be a prisoner of war to their

technology, addictive concoctions, and food-like substances. This war has been stealing

the health, wealth, and happiness of Americans (and other nations who have adopted the

standard American diet) for far too long. The good news is that you can break these chains,

starting today, and it’s easier than you think! It’s not brain surgery; it’s brain science!

GET TING STARTED

THE BRAIN WARRIOR’S WAY is a rational program you can do for the rest of your

life. There are no gimmicks. There are over a 100 brain healthy recipes to get you started in

THE BRAIN WARRIOR’S WAY COOKBOOK. Use this quick start guide including

a brain healthy shopping list, foods to ditch, and a 7-day meal plan. Our 7-day sample diet

will help you begin your journey as a Brain Warrior today!

ignite your energy and focus . . .

ME AT, POU LT RY, A ND FISH

Choose meats and poultry that are organic, grass-fed, free-range, hormone-free,

and antibiotic-free. Fish should be wild, hormone-free and antibiotic-free.

SPICE S

• Bison

• Herring

• Lamb

• Mackerel

• Shrimp

• Skinless chicken

• Skinless turkey

• Tuna

• Wild salmon

• Basil

• Black Pepper

• Cayenne Pepper

• Chili powder

• Cilantro

• Cinnamon

• Cloves

• Coriander

• Curry

• Dill

• Garlic

• Ginger

• Marjoram

• Mint

• Oregano

• Nutmeg

• Parsley

• Rosemary

• Saffron

• Sage

• Thyme

The BrainWarrior’s Way SUSTENA N CE GUIDE

V EGETA BL E SChoose fresh, organic vegetables such as:

• Artichokes

• Asparagus

• Avocados

• Bean sprouts

• Bell peppers

• Bok choy

• Broccoli, romaine lettuce

• Brussels sprouts

• Cabbage

• Cauliflower

• Celery

• Chard

• Cucumbers

• Green beans

• Kale

• Mushrooms

• Onions

• Spinach

• Squash

• Sweet potatoes

• Tomatoes

• Watercress

• Zucchini


PA NT RY A ND R EFR IGER ATOR BA SIC S

• Condiments for dipping

(hummus, guacamole,

salsa)

• Dried beans and lentils in

limited amounts

• Eggs: choose cage-free,

organic, DHA-enriched

eggs from vegetarian-fed

chickens

• Fresh and dried herbs and

spices, which provide rich

nutritional benefits and

fantastic flavor

• Healthy oils such as

coconut oil, almond oil,

macadamia-nut oil, and

olive oil

• Lean meat, fish, and

poultry

• Milk alternatives: almond,

coconut, hemp, rice

• Nut butters and spreads

(almond and coconut

butter)

• Protein Powder

• Pure Wrap coconut wraps

• Quinoa

• Raw, unsalted seeds and

nuts

• Seeds (chia, flax, hemp)

• Small amounts of fresh

and frozen fruit: best

choices are organic

strawberries, blueberries,

raspberries, and

blackberries

• Super-foods (such

as maca root, goji

powder, lacuma,

and pomegranate)

that magnify health-

supporting processes

• Sweeteners such as stevia

extract and erythritol

• Tamari sauce

• Vegannaise

• Vegetables of all kinds

(except white potatoes

and night shades for

some of you)


FOODS TO DITCH

• Bread, pasta, tortillas, and other foods

that contain gluten

• Breakfast cereals (including oatmeal)

• Condiments such as ketchup, soy sauce,

and barbecue sauce that contain sugar,

artificial ingredients, excessive salt,

or gluten

• Corn (including popcorn, cornbread, and

popped corn chips)

• Dairy foods such as milk, cheese, cream,

yogurt, and ice cream

• Foods that contain genetically

modified ingredients

• Foods that contain high-fructose corn

syrup or trans (hydrogenated) fats

• Foods that contain sugar, artificial

sweeteners, or soy

• Fruit juice (even 100% fresh!)

• Grain-based foods (cereal, rice, instant

oatmeal, wheat, barley, rye, and corn)

• Jams, jellies, pancake syrup

• Most cooking oils (corn, safflower,

canola, soy)

• Processed frozen dinners

• Processed meats such as lunch meats

• Salty processed snacks (potato chips,

popcorn, pretzels, nacho chips, crackers)

• Soy based foods such as protein bars,

powders, oils and snack foods

• Sugary processed snacks (cakes, cookies,

cupcakes, candy)

• Sweetened drinks such as fruit punch,

lemonade and soda

• White potatoes

• Commercially raised beef and poultry

• Farm raised fish

• Pork and ham

• Processed lunch meats

• Processed meat such as bacon, sausage,

pepperoni, hot dogs


Dinner

Simple Citrus

Chicken, Goji

Curry Broccoli,

and Simple

Green Salad

Chicken Asada

with Fajita Style

Veggies

Macadamia

Crusted

Mahimahi Maple

Roasted Brussels

Sprouts and

Cream of

Asparagus Soup

Herbed Bison

Sliders with

Blueberry BBQ

Sauce and

Cruciferous Cold

Slaw

Lamb & Quinoa

Stuffed Cabbage

& Sauteed

Cauliflower

with Lemon Basil

dressing

Comforting Fish

Stew & Peppery

Bok Choy

Simple salad

Chicken Thigh

“Parmesan” with

Spaghetti Squash

Noodles &

Steamed Broccoli

Snack

2 cups mixed

veggies with

2 Tbsp hummus

(or split pea

hummus)

Large mixed

green salad, (3 oz.

hard-boiled egg

or other protein)

1 Tbsp raw seeds,

1 Tbsp olive oil &

lemon juice

2 Tbsp raw nuts

or seeds

Chia Protein

Pudding

Sesame

Almond Bar

1 apple and

1/4 cup raw

nuts or seeds

1 Minute tomato

Avocado Egg

Basket

Lunch

Festive Blueberry

Pomegranate

Salad with

chicken

Salmon Sliders

Rosemary Thyme

Chicken over

Simple Mixed

green salad

with 1 Tbsp

balsamic dressing

Savory Grapefruit

Avocado Salad

with Shrimp

Creamy Fettucini

Style Noodles

with chicken

Quick Egg

Salad Wrap

Shredded

Rainbow Salad

with Chicken

Snack

1/4 cup raw

almonds or seeds

Chocolate

Pumpkin

Protein Bars

1-2 Hard-boiled

eggs and 2 cups

raw veggies

with 2 Tbsp

guacamole for

dipping

2 cups raw

veggies with 1/4

cup guacamole

1-2 cups celery

sticks with 1 Tbsp

raw almond

or macadamia

nut butter for

dipping

2–3 cups

Chopped

Veggies with

Hummus

1/4 cup raw nuts

or seeds and 1

small piece of

fruit

Breakfast

Cherry Mint

Blast Smoothie

Omega Egg

Burrito

Peachy Keen

Chia Chiller

Smoothie

Spanish

Scramble

Focus & Energy

Mochaccino

Tanana Pancakes

Brainberry

Muffins

DAY

1

DAY

2

DAY

3

DAY

4

DAY

5

DAY

7

DAY

6

The BrainWarrior’s Way 7-DAY MEAL PLAN

Cherry Mint Blast SmoothieServes 2

INGREDIENTS

1 cup frozen cherries

1 to 2 tablespoons fresh mint, according

to taste

2 cups spinach or kale, thick stems

removed

2 tablespoons hemp seeds

2 scoops chocolate or vanilla protein

powder (plant based, sugar free)

3 cups cold water, or to taste

OPTIONAL INGREDIENTS

5 to 10 drops liquid stevia—chocolate,

vanilla or berry flavored

1 teaspoon freeze-dried greens (or use scoop included with greens)

2 tablespoons coconut butter

SUPERFOOD: 1 tablespoon pomegranate powder

PREPARATION

1 Blend all ingredients in a high-powered blender until smooth. Divide evenly between two

glasses. Serve cold.

NOTE: Chia seeds or flaxseed meal can be substituted for hemp seeds if you prefer them or if

they are more readily available.

NUTRITIONAL INFORMATION PER SERVING

231.0 calories, 25.7g protein, 21.1g carbohydrates, 4.2g fiber, 7.2g sugar, 7.0g fat,

0.3g saturated fat, 0.0mg cholesterol, 23.7mg sodium

The Brain Warrior’s Way R EC I P E


Festive Blueberry Pomegranate SaladServes 4

INGREDIENTS

Dressing:

2 tablespoons balsamic vinegar

1 teaspoon raw honey

1/4 cup olive oil

Salt to taste

Salad:

8 cups mixed greens

1 Persian cucumber, sliced

1/2 cup chopped cashews

1/2 cup blueberries

1/2 cup pomegranate seeds

1/4 cup jicama, diced

1/2 bell pepper, diced

PREPARATION

1 In a small bowl, mix balsamic vinegar and honey.

2 Slowly whisk in olive oil. Season with salt. Refrigerate until ready to serve.

3 Either place all salad ingredients together in a large salad bowl and toss with dressing, or

assemble salad on a platter and drizzle with dressing.

4 For platter presentation: Lay salad greens evenly across a large platter. Place cucumber

slices around the outer edge of the platter. Put the cashews in a narrow line down the center

of the salad. Do the same with the blueberries, placing a line next to the line of cashews.

Place another line of pomegranate seeds on the other side of the cashews. Sprinkle the

jicama and bell peppers around the outer edges, just inside the cucumber.

NOTE: Tossing the ingredients creates a pretty winter holiday feel, while laying the ingredients

out in lines on a platter with red, white, and blue stripes creates a fun Independence Day

presentation.


122.0 calories; 0.7g protein; 4.5g carbohydrates, 1.0g fiber, 3.1g sugar, 9.5g fat,



Creamy Coconut Curry SoupServes 4

INGREDIENTS

1 tablespoon coconut oil

1 cup chopped onion

2 teaspoons curry powder

1 large head cauliflower, leaves

removed, stems and florets chopped

1 (13 1/2 oz) can coconut milk

Salt and white pepper to taste


Halved cashews

Mint leaves or cilantro to garnish

PREPARATION

1 In a large pot, heat the coconut

oil over medium high heat, add the onion, and cook until soft.

2 Add the curry powder, stirring to coat the onions.

3 Add the cauliflower, the coconut milk, and enough water to just cover the cauliflower with

liquid. Bring to a boil, then reduce to a simmer and cook until the cauliflower is soft, 15 to 20

minutes.

4 Ladle the cauliflower into a blender, filling the blender no more than halfway, then pulse until

smooth. Repeat with remaining cauliflower, adding enough liquid to get a smooth soup.

5 Return the soup to the pan, and bring to simmer. Season with salt and pepper. Divide evenly

in soup tureens and garnish each dish with a few cashew halves and a couple of mint or

cilantro leaves.

NOTE: White pepper is great for white soups or sauces because it doesn’t leave any black spots.

It is stronger than pepper, so use carefully.





Simple Citrus ChickenServes 4

Citrus chicken is an excellent choice to serve at parties due to the mild and universally loved

flavor. It’s fresh and light, and there are no intense flavors that stand out.

Be sure to use low-sodium tamari sauce and go light with salt when serving this recipe to large

groups. Guests on low-sodium diets won’t tolerate the excess salt. Tamari sauce may be skipped

altogether if necessary.Marinate for a minimum of 30 minutes, but for best results marinate for

2 to 24 hours. Planning ahead and marinating the night before will yield amazingly moist and

flavorful chicken.

INGREDIENTS

4 chicken breasts, halved, or 8 chicken thighs

1/4 cup orange juice or pink grapefruit juice

1/4 cup lime juice

1/4 cup olive oil

1 to 2 tablespoons low-sodium, tamari sauce

1 to 2 teaspoons salt

1/2 bunch cilantro, finely chopped

OPTIONAL INGREDIENT

2 garlic cloves, minced

PREPARATION

1 Place chicken on a nonporous surface and pound lightly with meat tenderizer on both sides.

Set aside.

2 Place all ingredients except chicken in a food processor or blender. Include garlic if desired.

Blend or pulse it a coarse puree to form a marinade.

3 Transfer chicken and marinade into gallon-size self-sealing bag or baking dish. Cover chicken

completely with marinade. If necessary, turn bag, or turn chicken in bowl to be sure all sides

have been covered. Refrigerate for 2 to 24 hours (minimum 30 minutes).

4 Preheat grill to medium high or set oven to broil. If broiling, place chicken on broiling pan

and put about six inches under broiler heat. Be sure to turn once or twice. Broiling time is

10 to 12 minutes depending on size of chicken pieces. Breasts take longer than thighs. For

grilling, be sure to turn every two minutes. Grill for a total of 4 to 5 minutes each side or until

internal temperature reaches 165° F.

5 Remove and cover with foil for five minutes before serving.



3.3g saturated fat, 114.5mg cholesterol, 621.8mg sodium (using 1 teaspoon salt and

1 tablespoon low-sodium tamari sauce)


Two-Ingredient Nutty Butter CupsMakes 12 Servings

INGREDIENTS

8 ounces dark chocolate, sugar free and dairy free

1/4 cup almond butter or seed butter (no stir)


2 tablespoons coconut oil

PREPARATION

1 Line a mini muffin pan with candy paper or mini muffin liners. Standard muffin liners will be

too large.

2 In a microwave-safe bowl, put about 2 1/2 ounces of the chocolate and coconut oil if desired.

If using chocolate bars, break into pieces. Coconut oil is not necessary, but it will give you a

bit of grace, guaranteeing you don’t burn your chocolate, and that you get smooth, creamy

sauce every time. Heat chocolate in 20- to 30-second intervals, stirring each time. Heat until

the chocolate is completely melted and smooth, being careful not to burn it. If you prefer

heating chocolate over the stove, either heat over low heat using a double boiler, or use a

small pot and stir constantly so the chocolate doesn’t burn.

3 When chocolate is liquefied, spoon about 1/2 teaspoon of the chocolate mix into each candy

paper, just enough to cover the bottom of the paper.

4 Put tray in the freezer for about 5 minutes so chocolate hardens - while chocolate is cooling

in the freezer, melt remaining chocolate (and coconut oil if desired).

6 Remove tray from freezer. Drop about � teaspoon–size balls of nut butter in the middle of

each cup, on top of the hardened chocolate base. Press lightly to flatten the ball so that the

nut butter doesn’t protrude over the top of the cup, but don’t smash it down. The nut butter

should remain in the center and not bleed out the edges of the chocolate base.

7 Spoon remaining chocolate mixture into each cup, covering the nut butter completely. Be

sure you get the sauce around the sides. If necessary, flatten the top and smooth over with

chocolate. If chocolate doesn’t surround the sides of the nut butter, the nut butter will show

through, and the cups will fall apart.

8 Freeze for about 15 minutes before serving.

NOTE: Be sure you use a firm “no-stir” brand of almond butter or seed butter. Most other nut

butters are oily and separate. If it is too oily, it will bleed through the chocolate and cause the

cups to fall apart. Also, keeping the cups small will make them easier to work with.




The Brain Warrior’s Way CookbookTrade paperback on sale

November 22, 2016

The Brain Warrior’s WayHardcover on sale

November 22, 2016

“I visited Costco for the first time ever this weekend. There was death

everywhere, every corner. Samples of death covered in death. I just kept hearing

Dr. Amen in the back of my mind. So I walked past it all! Got my organic

goods and left, which is saying a lot because it was nearly lunch time and it all

smelled so good! Thank you for giving me the tools to make good choices.”

“Three years ago I was on a walker, before my Parkinson’s diagnosed and

treated. Right leg didn’t remember what to do. I learned to walk over 4 months.

Then saw your burst training, walk and run a bit, and tried it. I started

out toddling and then toddling a bit faster. Thrilled at my long distance

jog! I set and met a longer (100 feet) run distance on my morning walks.”

“Sugar and caffeine DO NOT make me feel better

when I’m stressed and tired. They make me feel worse!”

and tana amen, bsn, rn brain the warrior’s...

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